* Stretching exercises are not included in this list!

Bodyweight Butt Exercises / Workouts Without Weights And Equipment

Straight Arm Plank With Side Hip Abduction

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Hamstrings, Abductors
required:Nothing
optional:Fitness Mat, Resistance Band, Weight Cuffs
level:Easy
type:Strength
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Sliding Leg Curl

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors, Abductors, Calves
required:Towel
level:Hard
type:Strength
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Pistol Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes
auxiliary muscles:Lower Back, Adductors, Calves
required:Nothing
level:Challenging
type:Strength
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Plank With Leg Sweep / Rotational Mountain Climber

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques, Glutes
auxiliary muscles:Trapezius, Lower Back, Hamstrings, Adductors, Abductors
required:Nothing
optional:Weight Cuffs, Seat, Exercise Ball, Bench
level:Normal
type:Strength, Cardio
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Straight Arm Plank With Hip Extension

HumanmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Hamstrings
required:Nothing
optional:Fitness Mat, Broomstick, Dumbbell
level:Easy
type:Strength
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Hip Abduction, Standing

HumanmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Hamstrings
required:Nothing
optional:Seat, Resistance Band, Weight Cuffs, Dumbbell
level:Easy
type:Strength
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Static Runner

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Shins, Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Adductors, Abductors
required:Nothing
optional:Weight Cuffs
level:Easy
type:Cardio
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Wall Glute Bridge, One-Legged

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Rectus Abdominis, Hamstrings, Lower Back
required:Nothing
optional:Towel, Fitness Mat
level:Normal
type:Strength
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Jump, One-Legged

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Calves, Glutes
auxiliary muscles:Shins
required:Nothing
optional:Weight Cuffs
level:Normal
type:Plyometrics, Cardio
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Kneeling Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes
auxiliary muscles:Quadriceps, Adductors, Hamstrings, Abductors, Lower Back, Rectus Abdominis
required:Nothing
optional:Backpack, Dumbbell, Fitness Mat, Kettlebell, Barbell
level:Normal
type:Strength
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